Vegetable Frittata - Monday's Dinner Menu Recipe

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Vegetable Frittata - Monday's Dinner Menu Ingredients

VEGETABLE FRITTATA

1 sweet potato [8oz]
2 cup broccoli, chopped
4 eggs
4 egg whites
1/2 tsp salt
1/4 tsp pepper
2 tsp vegetable oil
1/4 cup green onion, chopped
2 garlic cloves, minced
1 tsp dried tarragon
1/4 cup fontina cheese, shredded

BANANA SMOOTHIE [EA SERVING

1/2 cup yogurt
1 banana
1 tbsp maple syrup

A Recipe for
Vegetable Frittata - Monday's Dinner Menu

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Although conventinal advice has been to use plastic cutting boards instead of wooden ones, there is an opinion that wooden surfaces may actually be better at preventing bacterial growth than plastic surfaces, which seem to harbor them. Whether you choose wood or plastic, use separate boards for raw and cooked foods, and make sure to clean and sterilize after each use. To sanitize cutting boards, wash with warm, soapy water, and then wash again with a solution of 2 to 3 teaspoons of household bleach in one quart of warm water. Rinse with plain hot water

Vegetable Frittata - Monday's Dinner Menu

Cooking is like love. It should be entered into with abandon or not at all.
Harriet van Horne

Vegetable Frittata - Monday's Dinner Menu Directions

Menu: Vegetable Frittata, green salad whole grain bread banana
smoothie

Vegetable Frittata:

Packed with vegetables, this puffy frittata makes a comforting
meatless supper on a cold winter night.

Peel sweet potato; cut into 1/2-inch pieces. Place in steamer basket
over boiling water; cook, covered, for 5 minutes. Add broccoli; cook,
covered for 4 minutes or until potato is tender and broccoli is
tender-crisp; set aside.

Meanwhile, in bowl, whisk together eggs, egg whites, salt and pepper;
set aside.

In 9-inch ovenproof skillet, heat oil over medium heat; cook onion,
garlic and tarragon, stirring, for about 2 minutes or until softened.

Arrange sweet potato mixture in bottom of skillet, pour egg mixture
over top. Reduce heat to medium-low; cook, covered, for about 12
minutes or until bottom is golden and edges are set but centre still
jiggles slightly.

Sprinkle cheese over top; broil for 2-3 minutes or until light golden
and cheese is bubbly.

Per serving: about 202 calories, 14 g protein, 9.7 g fat, 15 g
carbohydrate.

Banana Smoothy: include all ingredients in blender and pulse until
smooth. Pour into individual serving bowls and chill well before
serving.

Monday's Menu: Calories Fat Vegetable Frittata 202
9.7 g Green salad 25 0.3 g 1 TB low-fat
dressing 25 2.2 g 1 sl whole-grain bread 68 0.7 g 1 ts butter 33 3.7
g Banana smoothie 231 2.5 g Total: 584 19.1 g Percent from fat: 29
percent

Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb
96
[-=PAM=-] PA_Meadows@msn.com

Serves: 4

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